Electrolytes yog ionic daws (ntsev) uas muaj nyob rau hauv cov xwm nyob rau hauv daim ntawv ntawm cov zaub mov. Electrolytes muaj lub luag haujlwm tseem ceeb ntawm hydrating lub cev los tswj cov leeg nqaij thiab paj hlwb. Txij li thaum tib neeg lub cev feem ntau ua los ntawm dej, nws yog ib qho tseem ceeb kom tau txais cov zaub mov txaus txaus. Thaum lub cev muaj dej zoo, nws yog qhov zoo dua los tshem tawm cov co toxins xws li urea thiab ammonia.
Cov electrolytes tseem ceeb nyob hauv tib neeg lub cev yog sodium, potassium, bicarbonate, chloride, calcium, thiab phosphate.
Vim li cas electrolytes tseem ceeb heev?
Thaum lub raum ua haujlwm li qub, lawv tswj cov concentration ntawm cov zaub mov uas teev saum toj no hauv cov kua dej hauv lub cev. Hauv lwm qhov xwm txheej, xws li kev tawm dag zog, ntau cov kua dej (thiab cov ntxhia electrolytes) ploj. Qhov no tuaj yeem tshwm sim nrog tso zis, ntuav, raws plab, lossis los ntawm qhov txhab qhib.
Thaum peb tawm hws, peb tso sodium, potassium thiab chloride. Yog li ntawd, cov neeg ncaws pob them nyiaj ntau heev rau kev noj cov electrolytes tom qab kev cob qhia. Potassium yog ib qho tseem ceeb minerals, raws li 90% ntawm cov poov tshuaj muaj nyob rau hauv lub cell phab ntsa. Nws yog ib qho tseem ceeb kom ntxiv cov electrolytes txhua hnub los ntawm cov kua thiab cov khoom noj.
Kev poob dej, koj yuav tsum tsis txhob haus dej xwb, tab sis kuj kom tau txais electrolytes. Yog li ntawd lub cev yog hydrated sai. Kev noj cov tshuaj electrolytes xws li sodium txo cov kua dej los ntawm kev tso zis thaum noj cov leeg nqaij, paj hlwb, thiab lwm yam ntaub so ntswg.
Yuav ua li cas kom tau txais electrolytes lawm?
Nws tau dhau los ua fashionable los kho qhov sib npaug ntawm electrolytes nrog kev ua kis las, tab sis txoj hauv kev zoo tshaj yog tseem kom tau lawv los ntawm cov khoom noj. Cov dej qab zib ua si tsuas yog ua rau kom muaj cov zaub mov ntxiv sai, tab sis deplete lub cev mus ntev.
Cov khoom noj uas muab electrolytes rau lub cev:
Txiv apples, pob kws, beets, carrots - lawv tag nrho cov nplua nuj nyob rau hauv electrolytes. Koj yuav tsum muaj txiv qaub, txiv qaub, txiv kab ntxwv, qos yaj ywm qab zib, artichokes, txhua hom zucchini thiab txiv lws suav hauv koj cov khoom noj. Yog tias ua tau, nws yog qhov zoo dua los xaiv cov zaub organic hauv zos.
Noj txiv ntseej ntau - almonds, cashews, walnuts, txiv laum huab xeeb, hazelnuts, pistachios muaj cov electrolytes siab. Ntxiv sunflower, taub dag, noob hnav noob rau koj thaum sawv ntxov oatmeal porridge.
Taum, lentils, mung taum yog qhov zoo tshaj plaws ntawm electrolytes. Tab sis nws yuav tsum tau nco ntsoov tias legumes yog generously flavored nrog txuj lom kom tsis txhob tsim gases.
Cov zaub ntsuab feem ntau ua haujlwm zoo ntawm kev sau lub cev nrog cov zaub mov. Nws tuaj yeem yog spinach, mustard zaub, chard. Tag nrho cov nplooj zaub no khaws cov sodium, calcium, magnesium thiab "prebiotics" uas yog lub luag haujlwm rau lub plab hnyuv thiab plab zom mov.
Txiv tsawb muaj ntau yam zaub mov txawv. Lawv tshwj xeeb tshaj yog nplua nuj nyob rau hauv poov tshuaj, ntau tshaj li lwm yam khoom.
Tswv yim: Ntxiv ib pinch ntawm Himalayan ntsev thiab ib tug teaspoon ntawm organic kua cider vinegar rau koj cov dej haus rau ib tug noj qab haus huv kev ua si kis las haus lwm txoj.